News and Notes
Heat – New Heater installed at noon hour today!
Friday – Bring a Friend Day in all classes!
- You all have a friend that has been thinking of starting. Show them what MCF is all about on Friday!
Saturday – Christmas Throwdown, Potluck & Social
- 10:00am to 4:00pm. Members Only Event. Please register <Here>.
- End time is approximate.
Build to a heavy single.
15/12 Calorie Row
5 Clean & Jerks (135/95)
15 KBS (53/35)
20 Lateral Hops over Barbell
*2 min delayed start for 2nd group in larger classes.
Gymnastics & Midline
3 Rounds (NFT)
10 Ring Dips
15 Good Mornings
20 Glute Bridges